Evidence-based.
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Woke up at 3am with your heart racing? This step-by-step guide walks you through exactly what to do — 4-7-8 breathing, 5-4-3-2-1 grounding, cold water on your wrists — and what NOT to do during a nighttime panic attack.

PTSD nightmares aren't just bad dreams — they're your nervous system stuck in threat mode. Here's what the research says actually works: IRT, sleep hygiene for hypervigilance, safe-place visualization, and more.

That knot in your stomach before Monday isn't a personality flaw — it's anticipatory anxiety, and it has a name: the Sunday scaries. Here's a 10-minute protocol using cognitive defusion, values-based action, and micro-exposure to break it.